Why are roll ups and roll downs in Pilates, not a good “core” exercise?
Hi Liz.
Hmmm…not a question I’ve ever heard before about roll up/roll down! I agree with Jill that roll up has a tendency to cause tension in neck muscles; but once a client understands the exercise, this shouldn’t be a huge issue. It absolutely does work the core muscles!
As for roll down (with the roll down bar on the Cadillac/Tower), this one’s a bit trickier. You really have to be “connected” to your core to get the full benefit. Think about pulling your abdominals back towards your spine as you roll down to accentuate the spinal articulation…and KEEP them pulled back/engaged as you roll back up. You’ll definitely feel your core working!
This exercise has a tendency to overwork the muscles in front of the neck, but the most important thing to remember is that it is contraindicated for those with osteoporosis. Rolling up and down the spine puts pressure on the vertebral column and has been known to cause thoracic fractures in older adults.
All exercise has the potential for being counter productive. Using proper progressions and technique are absolutlely necessary. Many instructors teach entrie movments without progressions. Mechanical evaluation is also important on all exercises.
As to the curl up, all such ab exercises have gotten a bad rap because of one study done on pig spines that were put through thousands of full range flexion/extension. The study is so flawed. But it got attention in the media and is now part of “fitness urban legend”. If you understand biomechanics, anatomy, and physiology at all; you should be able to evaluate any exercise for any client.
I actually have heard of this concern, but I believe that it began from a source who didn’t truly understand the movement. It was being compared to the straight-legged sit-up, which we all should have the controversy and studies related to this exercise. The concern was the supposed strain that the rollup could pace on the cervical spine and back, which is the concern with straight-legged sit-up. The only true contraindications that exist with the roll-up are with persons who are pregnant, have osteoporosis or spinal stenosis. Otherwise, I believe that like all exercises, if done properly, there should be no concern with this exercise.
